Early morning exercise may be the best time for weight loss - Harvard Health.
As per some researchers, exercising in the evening can help you achieve your weight loss goal faster than exercising in the morning. Muscle strength, flexibility, power output and endurance are all better in the evening than they are in the morning.
Run in the Morning to Help You Lose Weight
Our bodies are primed to burn fat more efficiently in the morning. Plus, getting your workout done early can influence your food choices for the rest of the day, steering you towards healthier options.
A small study published in 2022 found women who worked out in the morning lost more fat and had greater reductions in blood pressure, while working out at night promoted muscle strength and enhanced mood.
When working out in the morning, you use your energy from fat reserves as your carb reserves are almost used up, which helps reduce fat and aid in weight loss, especially when exercising on an empty stomach and using fasted cardio. In fact, this can burn up to 20 percent more body fat, Gardner states.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.
Your muscles will be warm and flexible in the evening and are the best time to muscle building and high-intensity and power-based exercise.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
Unfortunately, even if you do 100 crunches a day, you won't lose the fat from your belly. Not a chance. And since a toned belly is exactly what everyone is looking for, the market is saturated with all kinds of belly-busting contraptions and workout DVDs.
It found that, for women, morning workouts zapped abdominal fat and improved blood pressure better than late-day training. For men, evening exercise led to greater fat burning and better blood pressure control. Evening exercise also amplified the benefits of strength training, but more so for women.
I have heard that exercising on an empty stomach burns more fat and at a faster rate. Is this true? Research using healthy young men has shown that doing aerobic exercise when fasting increases the use of stored fat as an energy supply. The reaction may be related to the low insulin levels that occur during fasting.
Researchers examined mice who exercised in the late morning. They found that fat and sugar were burned faster in these morning periods compared to later in the evening. This is a double-edged sword: on the one hand, a morning sweat session appears to burn off more fat and sugar, which can help your body lose weight.
Morning workouts burn belly fat
Participants fasted overnight but ate a protein snack before working out in the morning. Women exercising in the morning lost significantly more belly fat than the women in the evening group. But men in the morning and evening groups didn't differ in lost belly fat.
The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.
Super-Late at Night
“Rigorous exercise naturally wakes your body up by boosting your heart rate,” Backe explains. “This can take several hours to wind down from.” Although everyone is different—some may be able to fall asleep peacefully post-workout—he recommends avoiding exercise two to three hours before bed.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
Both morning and evening workouts have pros and cons. Some evidence suggests that you'll probably reap more benefits from working out in the morning than in the evening. Keep in mind that the best time to work out is whenever works best for you. The key is to stay consistent.
Best Age for Building Muscle
The best age for bodybuilding is when you are in your 20s or initial 30s. The primary natural hormone which aid men in building muscle mass and strength is testosterone. This hormone production reaches its peak usually by the age of 19.
HIIT or interval training
Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition. These routines don't take a lot of time but still get your heart pumping and work your entire body.
Weight loss may be more achievable with a morning walk, as it can reduce appetite while boosting metabolism for the day ahead. Better sleep and a well-adjusted body clock can be accomplished through morning walks, helping to reset your circadian rhythm.